Comparing Nutrients in 1 kilogram Canned Red Kidney Beans Rinsed VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	41.7% 1210kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	11.4% 8.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	158% 60g	79% 30g	38g per day for Men 19-50 years
Protein	145% 81g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	58% 580mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	188% 15mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	169% 1180mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	18.6% 689g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans Rinsed versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans Rinsed vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.4 times more Vitamin B2, 2.9 times more Vitamin B9, 282 times more Vitamin C, 40.7 times more Vitamin E and 14.2 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans, Rinsed Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans Rinsed vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 7.4 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 8.7 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Water than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Frozen Chopped Broccoli contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 4.7 times more Energy, 1.3 times more Omega 3, 4.4 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Rinsed Solids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.